Friday, April 4th: Snatch Complex and "Amanda"

1. Review the basic positions of the snatch: floor, hang, extend, pockets, jumpshrug, scarecrow, overhead. Note that because of the wider grip of the snatch, your back angle in the set-up will be different, as will the position of the bar in pockets. (5 min)

Levels II and I: muscle, power, or full snatch as directed by instructor, 10 x 2.

4. "Amanda"

Level III: 9-7-5 reps for time of muscle-ups and squat snatches 135/95lbs. Bar must be received in full squat. Cut-off: 6 minutes. Penalty of one burpee for every second past cut-off. Athletes must declare they are going as competitors before WOD begins.

Level II:
AMRAP in 75 seconds of muscle-ups (up to 9--if you complete 9 before time is up, move on to snatches)
AMRAP in 75 seconds of snatches (up to 9--if you complete 9 before time is up, move back to muscle-ups, etc.)
AMRAP in 60 seconds of muscle-ups (up to 7)
AMRAP in 60 seconds of snatches (up to 7)
AMRAP in 45 seconds of muscle-ups (up to 5)
AMRAP in 45 seconds of snatches (up to 5)

For barbell load, use your weight of your heaviest set of the complex (not to exceed 135/95lbs). Bar may be power snatched, then overhead squatted to complete the rep. If you don't have muscle-ups, do pull-ups (2:1).